Fitness & Wellness Flashcards

3613618611	Physical Fitness	The condition of the body that enables an individual to use his/her body in activities requiring -Muscular Strength -Muscular endurance -Cardiovascular endurance Equates to performance and to readiness	0
3613618612	Wellness	Consists of a persons health/ disease status and risk potential. Wellness ranges on a continuum from death to optimal week being. A person can be physically fit but not well.	1
3613618613	Components of fitness can be divided into two categories	Functional and Health Related Fitness Motor Fitness	2
3613618614	Functional and Health Related Fitness	Most important because these components don't just focus on job functions, they are related to being fit, functional, productive human being for a lifetime. -Cardiovascular fitness or endurance -Flexibility -Muscular endurance -Muscular strength	3
3613618615	Motor Fitness	-Agility -Anaerobic Power (Speed) -Explosive leg strength or power	4
3613618616	Factors Influencing Fitness/Wellness	Wellness Pyramid -Self Responsibility -Stress Management -Tobacco Cessation -Weight Control -Proper Nutrition -Regular Exercise	5
3613618617	Heart Disease	Leading causes of death for Americans	6
3613618618	Stress Related disorders	Police officers have a higher incidence of stress related disorders than civilian population -Alcoholism -Divorce -Suicide	7
3613618619	Fitness is the key to performance in law enforcement	Is directly related to the ability to perform job functions -Improved capability for specific task performance -Improved ability to mobilize the body efficiently -Improved tolerance to fatigue -Reduced risk of injuries when doing physical tasks -Better psychological preparation -Reduced stress and health risks	8
3613618620	Progressive Overload	The demands placed on the body must be greater than those of daily activities. As the body adapts to exercise, the demand must be gradually increased.	9
3613618621	Regularity and Recovery	An exercise program should be regular and provide time for recovery. Fitness which equates to performance, begins to decline after 96 hours. Getting 7-8 hours a night as well as 48 hours between heavy exercise is a must.	10
3613618622	Specificity	The body adapts specifically to the type of demand placed on it.	11
3613618623	Balance	Exercise program should have balance so opposing muscles are worked.	12
3613618624	Frequency, Intensity, Time and Type (FITT)	Is a set of guidelines to assist in incorporating the exercise guidelines to a personal fitness program.	13
3613618625	Frequency	Number of workouts per week Principles of exercise incorporated: Regularity and recovery	14
3613618626	Intensity	How hard you exercise Principles of exercise incorporated: Progressive overload	15
3613618627	Time	Duration of exercise Principles of exercise incorporated: Progressive overload	16
3613618628	Type	Type of exercise Principles of exercise incorporated: Specificity and balance	17
3619869379	Applying FITT to Cardiovascular Training	Improve efficiency of heart, lungs and blood vessels. Helps to control weight, increase energy, increase endurance, increase performance capacity and lower cholesterol.	18
3619869380	Target Heart Rate	Utilizes heart rate as a personal monitor for exercise intensity.	19
3619869381	Applying FITT to Strength Training	Increase lean muscle mass and strength, enhance physical performance, decrease injuries, improved self-concept and professional presence.	20
3619869382	Applying FITT to Flexibility Training	Prevent injuries, improve posture, improves physical performance, reduce soreness, increase flexibility.	21
3619875744	Applying FITT to Anaerobic (without oxygen) Training	Increase ability to make short, intense bursts of maximum effort using energy stored in muscle in the a absence of oxygen.	22
3626626024	Identify the components of an exercise program	1. Warm up 5-10min, incorporate light stretching and joint movements along with cardiovascular warm up which gets the heart rate up. 2. Workout 20-30min, exercising with intensity and or duration to develop and maintain one or several components of fitness. 3. Cool down 5-10min	23
3626626025	Identify safety measures for fitness training	1. Seek medical advice when there are any questions or concerns. 2. Consider a fitness trainers advice to assist in developing and progressing a personal fitness program. 3. Consider the affect of heat on performance and reduce exercise intensity.	24
3626626026	Par Q	Physical Activity Readiness Questionnaire	25
3626626027	Heat indexes above 105	Heat stress is likely	26
3626626028	The right kinds of fuel ensure that you have the energy to do essential job tasks.	- being able to produce 100% energy output for a few seconds - fuel your body for an 18hr shift - to be alert in the early morning hours when environmental stimulation may be reduced - to have energy left at the end of the day to enjoy personal activities	27
3626626029	Fuel Nutrients	- Carbohydrates - Proteins - Fats	28
3626626030	Non Fuel Nutrients	- Vitamins - Minerals - Water	29
3626626031	Carbohydrates	Starches, sugars and fiber are important for health and performance - energy source(preferred source of energy) - burning fat efficiently - the, main energy source for the brain - fiber helps to keep the digestive system working	30
3626626032	Two types of carbohydrates	1 Simple Carbohydrates 2 Complex Carbohydrates	31
3626626033	Simple Carbohydrates	- sweets, soft drinks, white flour, ice cream - considered "empty calories" because they are low in nutrients - blood sugar rises fast and drops fast so energy is not long lasting - reducing intake of these is a better nutritional choice	32
3626626034	Complex Carbohydrates	- potatoes, whole grains, beans, fruits, vegtables - full of vitamins, minerals and fiber - energy is provided slowly and gradually - increasing the intake is a better nutritional choice	33
3626626035	Carbohydrates need	55-60% for total daily calories (70% for athletes)	34
3626626036	Protein	Is made up of amino acids often called the "building blocks" of the body because it is used for building maintaining and replacing tissue	35
3626626037	Sources of protein	Meat, fish, poultry, eggs, milk, beans, soy beans	36
3626626038	Protein needs	12-15% of the daily calories	37
3626626039	Fat	The most concentrated and essentially endless source of calories which are necessary for nerve functioning, insulation and protection for body organs.	38
3626626040	Sources of fat	Butter, cream, oils, packaged snacks cheese and baked goods.	39
3626626041	Saturated Fats	Tend to be solid at room temperature and mostly come from animal sources such as whole milk, cheese, butter, beef, and pork.	40
3626626042	Unsaturated Fats	Tend to be liquid at room temperature and most often come from vegetable sources.	41
3626626043	HDL Cholesterol	Good cholesterol and helps to carry cholesterol to the liver. It is protective so the higher the better	42
3626626044	LDL Cholesterol	Bad cholesterol which tends to clog arteries	43
3626936866	Vitamins	Are organic substances essential for metabolism, growth and development. They do not provide any energy-no calories but are essential in energy process.	44
3626936867	Minerals	Are inorganic substances also needed in very small qualities.	45
3628981836	Water	The most important mineral! It is absolutely necessary for life and is needed for all body processes	46
3628981837	Guidelines for a healthy diet	- Aim for a healthy and balance calories - Balance calories between the amount you eat and the amount of energy you burn - Be physically active each day	47
3628981838	Build a healthy base	- Balancing Calories - Make half your plate fruits and vegtables - Make at least half your grains whole grains - Switch to fat-free or low-fat milk	48
3628981839	Eat healthy ____ of the time but allow "treats" ____ of the time?	80%and20%	49
3628981840	Stress definition	-Natural reaction of the mind and body to a demand place on it -Biochemical and hormonal processes occur which affect physical and psychological functioning - You need stress!	50
3628981841	Eustress	Is a stressor that is perceived as a positive such as a promotion, getting married or achieving an accomplishment	51
3628981842	Distress	Is a stressor that is perceived as negative such as an injury, illness, divorce or being fired	52
3628981843	Acute	Is short term stress with a quick resolution. This type of stress our body handles the best.	53
3628981844	Chronic Stress	Is prolonged unrelieved stress also called "cumulative stress". Prolonged unrelieved wear and tear results from too many demands.	54
3628981845	Critical Incident Stress(CIS)	Is incident specific. Is heavy duty stress that causes psychological and physical discomfort for 2 days to 1 month. Is considered normal response to an abnormal extreme incident. Gruesome accident, involvement in a use of force incident etc.	55
3628981846	Stressor	Is a demand, real or imagined, that disrupts a persons equilibrium and initiates the stress response. Can be social, psychological, spiritual, or physical and can be positive (Eustress) or negative (distress)	56
3628981847	Physiological changes	Are life saving, arousing the individual to prepare to fight or flee	57
3628981848	Three Parts of the Nervous System	Central Nervous System, Sympathetic Nervous System, Parasympathetic Nervous System	58
3628981849	Post Traumatic Stress Disorder (PTSD)	Creates major distress & long lasting disruptive changes in a persons life. This is not normal stress and may need professional help.Symptoms are prolonged past 1 month.	59
3628981850	Central Nervous System(CNS)	Brain & Spinal cord, the command center	60
3628981851	Sympathetic Nervous System(SNS)	Creates biochemical changes to the mind and body to prepare to respond to threat (fight or flight).	61
3628981852	Parasympathetic Nervous System(PNS)	Responsible for rest, digestion & nutrients	62
3628981853	Central Nervous System perceives a threat	The Sympathetic Nervous System is activated and Parasympathetic System is reduced	63
3628981854	Affects of SNS and it's activation of the "stress cocktail" of hormones	- Increases in Heart rate, blood pressure, breathing, sweating, oxygen consumption - Huge blood flow changes Blood shunted away from non critical organs, clotting factors - Senses & perception changes Senses related to threat become more acute, depth perception reduced, pupils dilate - Parasympathetic Nervous System Digestion slows or stops as blood is needed elsewhere, immune system is compromised	64
3628981855	The SNS cannot stay in high alert and the PNS cannot remain off for an extended time	A compromise is made between the systems, creates wear and tear like driving with foot on the brake	65
3628981856	The smooth transition between the PNS and SNS is impaired	Causes symptoms seen in long term chronic stress such as high blood pressure, irritability or hostility	66
3628981857	Symptoms of Cognitive/Emotional Stress	-Impaired decision making, memory, and the ability to focus or engage in a task -Alcoholism -Suicide -Mood changes	67
3628981858	Symptoms of Physical Stress	-digestive disorders - headaches - excessive illnesses - high blood pressure - sleep disorders	68
3628981859	Symptoms of Social Stress	- emotionally distancing - relationship problems - divorce	69
3628981860	Stressors of Peace Officers	- external to agency - Internal to agency	70
3628981861	Stress external to agency	-Frustration with judicial system -lack of consideration by the courts for scheduling officer appearances, -perceived lack of public service -negative or distorted media coverage of policing	71
3628981862	Stress Internal to agency	-Policies that are offensive to officers -poor training and inadequate career development opportunities -lack of identity and recognition for good performance -poor economic beliefs, working conditions, equipment -excessive paperwork	72
3628981863	Stressors in work itself	-rigors of shift work -frequent exposure to life's hardships -boredom, interrupted by the need for sudden action -fear and dangers of the job -constant responsibility for protecting other people	73
3628981864	Stressors confronting the individual officer	-fears regarding job competence, individual success, and safety -necessity to conform, inclusion of the occupational subculture -necessity to take a second job or to further education -officer life is under public scrutiny and a higher expectation of behavior often referred to as "fish bowl living"	74
3628981865	Law Enforcement Personalities and Characteristics	-make a good safe officer but can often wreak havoc on the home front -cynicism and distrust is the practice of always looking for what is wrong in people, the " us vs. them " -emotional control can result in the inability to emotionally engage at home -sensation seeker/adrenalin junkie to remain hyper vigilant off duty -over protectiveness of family	75
3628981866	Stressors related to the law enforcement career	-begin career optimistic, enthusiastic, and idealistic -new experiences and relationships forged under challenges -non law enforcement friendships may fade	76
3628981867	Hyper vigilance and the Biological Rollercoaster	-is the elevated alertness of surroundings required of law enforcement officers for survival. Viewing the world from a threat based perspective having the mindset to see the events unfolding. Is the key to officer safety -when officers are off duty the other side of the hyper vigilant rollercoaster occurs and may experience extreme fatigue, detachment, isolation, reduction in sensory input	77
3628981868	Three basic approaches to stress management	-Avoid -Alter -Adapt	78
3628981869	Avoid Stress	-Reducing or eliminating exposure to a stressor -Avoiding or reducing exposure to biophysical stressors in the environment such as noise and cigarettes -Psychic stress caused by feelings of overload and lack of control -Saying no, walk away	79
3628981870	Alter Stress	-Minimizing the physiological response of the body to a stressor -Remove stress by changing something -Time management -Problem solving -Planning	80
3628981871	Adapt Stress	-Psychological Nurture the mind and the emotions, take time away from work -Physical Rest and relaxation allows the PNS to engage allowing digestion -Social Engage in community involvement activities and nurture relationships -Spiritual Nurturing this area can give meaning to all the other areas -Changing perspective Attitude adjustment	81
3628981872	Relaxation Techniques	-Visualization -Guided Imagery -Unguided Imagery -Thought Stopping -Tactical Breathing -Progressive Muscular Relaxation	82
3628981873	Visualization	Mental imagery to visualize yourself succeeding at a task	83
3628981874	Guided Imagery	Guided daydreaming elicits relaxation response	84
3628981875	Unguided Imagery	Daydreaming without direction	85
3628981876	Thought Shopping	These are techniques to force your mind off of stressors	86
3628981877	Tactical Breathing	Breathe in for count of 4, hold for 4 and exhale for 4	87
3628981878	Progressive Muscular Relaxation	This technique teaches to recognize muscular tension and how to make a muscle relax	88
3628981879	The Effects of Stress on Performance-The " Inverted U Principle"	-Heart rate increases, the ability to perform physically and process information improves to a point and drops -Fine motor skills deteriorate first at heart rates about 115. -Complex motor skills, such as complex ground fighting techniques begin to deteriorate	89
3628981880	Heart rates above 175	An officer may experience auditory changes, loss of peripheral vision and depth perception, increases in reaction time and a declining ability to process information	90
3628981881	Heart rates above 200	An officer may exhibit irrational behavior such as repetitive non productive activities.	91
3638362679	Symptoms associated with high engagement of SNS and resulting elevated heart rates include	-Visual Changes- such as tunnel vision, loss of depth perception, and color changes -Time often appears to slow down- during the incident as well as during recollection of the incident. For example they may see a fist coming at them inch by inch or a bullet entering the body. -Some sounds may be muffled- while others sound louder th Tan they should due to hearing perception changes. -Memory lapses- the number of shots that where fired or how many people where involved. -After an incident an officer may experience nausea, extreme weakness, and inappropriate or cycling emotions.	92
3638362680	Strategies to positively channel changes to enhance tactical performance or minimize deterioration of psychomotor skills and sensory changes.	-Mental Rehearsel -Practice -tactical breathing -Positive talk and self affirmation	93
3638362681	Mental Rehearsal	-Visualize successful performance of skills in a variety of situations	94
3638362682	Tactical Breathing	-Breathe in for a count of 4, hold for count of 4 and exhale for count of 4	95
3638362683	Positive talk and self affirmation	-Tell your self "slow down, I can handle this, I trained for this	96
3638362684	Critical Incident Stress (CIS)	-A traumatic event that causes a strong emotional reaction which has the potential to interfere with an individual's ability to function at the scene or later. -The incident temporarily disrupts your everyday life, forces you to face death, your vulnerability, pain severe loss or horror. -An occupational hazard most will experience CIS in their personal life at some time.	97
3638362685	5 Phases of transition	-Denial Phase -Anger Phase -Bargaining Phase -Depression Phase -Acceptance Phase	98
3638362686	Denial Phase	-tendency to reject the traumatic incident -refusal to believe the event occurred -in officer related shootings this phase may brief or non existent because of the necessity to immediately deal with the aftermath of the event.	99
3638362687	Anger Phase	-feeling anger or resentment that the traumatic event "had to happen to me"	100
3638362688	Bargaining Phase	-a wish that the event had never taken place -an officer "wishes he took the bullet back"	101
3638362689	Depression Phase	-this phase is often the longest -severity depends on: The individual's basic personality The nature of the event The reaction of the department The reaction of the community The officers support system	102
3638362690	Acceptance Phase	-The officer "gets over" the total preoccupation with the event -accepts the fact that the event occurred and resumes a normal life -this phase can be reached sooner through professional counseling	103
3638362691	Explore ways to prepare and assist yourself or someone else with a critical incident with minimum of pain and scarring.	-assist with basic needs first- ensure and assure safety, help notify family and assist with connection, take over with office and family -physical presence, sit quietly with them, listen listen listen -don't offer answers, offer presence, comfort -continued reassurance that what they are experiencing is normal in this abnormal situation -assist in keeping routine as much as possible -ensure someone close stays -assist with resources -designate someone to handle medie -follow department guidelines regarding these incidents	104
3638362692	Discuss Post Traumatic Stress Disorder	-symptoms similar to CIS but more severe and persist after 1 month after incident and continue to affect persons life -in PTSD the response pattern triggered by a similar stressor is similar in intensity. May be triggered by similar sound, sight smell on sensation -avoidance of reminders of events and responses to normal events are numb -increased arousal with sleep difficulties, exaggerated startle responses, unusual irritability or anger burst -professional psychological help needed to recover from PTSD	105
3638362693	Nearly_____ people make a suicide attempt every year.	1,000,000	106
3638362694	____ of people who die by suicide have a diagnosable and treatable psychiatric disorder at the time of their death	90%	107
3638362695	Most people with mental illness do not die by suicide	True	108
3638362696	Recent data puts yearly medical costs for suicide at nearly ____.	$100 million	109
3638362697	Men are nearly ___ times more likely to die by suicide than women. Women attempt suicide ____ times as often as men.	4 & 3	110
3638362698	Suicide rates are highest for people between the ages of ____ and ____.	40 & 59	111
3638362699	White individuals are most likely to die by suicide, followed by Native American peoples.	True	112
3638362700	Men more often use ____; women more often use ____ or poisons.	Firearms, drugs	113
3638362701	2000-2010 has shown a gradual ____ of law enforcement felony deaths despite increasing gang activity, availability of automatic weapons, drug trafficking.	Reduction	114
3638362702	We are losing the battle of emotional survival.	True	115
3638362703	An average of ____ law enforcement officers died feloniously in the U.S each year during the 2000's	60	116
3638362704	There were ____ police suicides in the U.S during 2008 and ____ in 2009. California, New Jersey and New York led the nation in police suicides.	141 & 143	117
3638362705	Risk factors SAD PERSONS	-Sex (males) -Age (15-34 and 65+) -Depression -Previous exposure to suicide -Ethanol/alcohol/drug abuse -Rational thinking loss -Social support system lacking -Organized plan -No spouse or significant other -Sickness	118
3638362706	AID LIFE	-Ask- don't be afraid to ask -Intervene immediately. Take action -Don't keep it a secret -Locate help- seek a mental health professional, peer support, chaplain -Inform supervisor of the situation -Inform supervisor of the situation -Expedite. Get help immediately	119
3638650301	A survey of 2,200 officers in 29 police departments throughout the U.S revealed that____ of the officers had serious alcohol problems and ____ had serious drug problems.	23% & 10%	120
3638650302	A study of officers in a major mid western state revealed that ____ came to work with a hangover	53%	121
3638650303	Once an alcoholic, always an alcoholic.	Myth	122
3638650304	Alcoholism is a disease for which recovery is guaranteed if the alcoholic begins and sticks with a recovery program. If not a premature death is likely.	Reality	123
3638650305	Alcohol helps to sleep	Myth	124
3638755130	Alcohol may help with onset of sleep but interferes with necessary REM sleep causing sleep impairment.	Reality	125
3638755131	Alcoholism is caused by a lack of willpower, immorality, weak character, or police stress.	Myth	126
3638755132	No one knows really knows what drives a person to drink. Studies have implicated physical genetic, psychological, environmental, and social factors.	Reality	127
3638755133	All alcoholics are skid-row drunks.	Myth	128
3638755134	Many alcoholics hold high-level jobs and function we'll at work for years before their performance is noticeable affected by drinking.	Reality	129
3638755135	If an alcoholic can stop drinking, he or she doesn't have a problem.	Myth	130
3638755136	Abstinence is not a sign that someone is free of alcoholism. AA calls these abstainers dry drunks.	Reality	131
3638755137	Alcoholic drink everyday	Myth	132
3638755138	Alcohol abuse patterns vary. Some get drunk daily and others on weekends. Some stay sober for months and then go on a long binge.	Reality	133
3638755139	The solution to alcohol/drug abuse in law enforcement begins with the individual officer. The responsibility of the individual officer is two-fold	-to evaluate his/her own use of alcohol and drugs -to assist co-workers who are experiencing alcohol/drug problems	134
3638755140	Co-Workers can help in 4 ways.	-be aware and recognize the problem -urge the person after they seek help -encourage the person after they seek help -consider resources: peer support, critical incident response team, etc.	135
3638755141	Consequences of steroid abuse	-steroid use in law enforcement is used to get a performance edge on the "bad guy" -steroid use can cause physical and psychological changes Increased cholesterol, triglycerides and glucose Increased irritability and hostility "roid rage" Increased risks of liver cancer, hepatitis, hypertension and diabetes -symptoms of steroid use Mood swings and increased aggressiveness Acne Voice lowering (in females) Increases in facial and body hair Above normal gains in muscle mass	136